WOD 8/1/13

More Front Squats...

Strength:
Front Squat

1x5 @60%, x5 @65%, 2x5 @70%

4x8 Max rep Dips

Alternate Movements with a 1 Minute Rest Between Each

then

3x5 Strict Weighted Pull-Ups

3x10 Weighted Back Extensions

Alternate Movements with a 1 Minute Rest Between Each

WOD 7/31/13

Who all had a chance to watch The CrossFit Games

via the online stream or ESPN2 this past weekend?

Strength:

Push Press 5x5

Met-Con:

Run 40m
10 Toes-to-Bar

20 KB Swings

Run 200m

15 Toes-to-Bar

25 KB Swings

Run 100m

20 Toes-to Bar

30 KB Swings

WOD 7/30/13

Strength:

Squat 

1x10 @60%, 1x8 @65%, 1x6 @75%, 1x6 @80%

Front Squat 

1x5 @60%, 1x5 @70%, 2x5 @75%

Met-Con:

800m Sandbag or Plate Carry 

WOD 7/29/13

Strength:

1RM Snatch

Met-Con:

5 Rounds for Total Reps

:20 Push Press (115/75#)

:10 Rest

:20 C2B Pull-Ups

:10 Rest

:20 Burpees

:10 Rest

WOD 7/26/13

Ray working some Over the Box Jumps

Strength:

1RM Front Squat

Met-Con:
15-12-9-6-3

KB Swings (70/55#)

Box Jumps

WOD 7/25/13

Pull-Ups during a Saturday morning Team WOD

Strength:

4x8 Close Grip Bench Press

4x Max Rep Strict Pull-Ups

Met-Con:

21-15-9

Deadlift (225/155)

Wall-Ball (20/14#)

WOD 7/24/13

Cecilia trying to dial in her Split Jerk

Strength:

Jerk 7x2

Add weight each set

Met-Con:
Max Double-Unders in 3 Minutes

3 Rounds

15 Toes-to-bar

20 DB Snatch (Alternating Arms)

25 Push-Ups

Max double Unders in 3 Minutes

WOD 7/23/13

Strength:
Squat
1x10 @60%, 1x8 @70%, 1x6 @75%, 1x4 @80%
rest 2:00 between sets

Met-Con:
EMOTM 12 Minutes
Run 100m
2 Clean & Jerks (185/120#)

WOD 7/22/13

Dagny and Billy practicing the Power Snatch.

Strength:

15 Minutes to find heaviest 3 Position Snatch

(Floor, Knees, Hi-Hang)

Met-Con:

1 Minute Max Pull-Ups

AMRAP 3 Minutes
15 Burpees

10 Push Press (135/95#)

2 Minutes Max Pull-Ups

AMRAP 3 Minutes

15 Burpees

10 Push Press (135/95#)

1 Minute Max Pull-Ups

WOD 7/19/13

Repping out some Wall-Balls in front of the box

Strength:
Weighted Pull-Ups 5x5

Met-Con:

"Karen"
150 Wall-Balls 

Men - 20# to a 10' Target

Women - 14# to a 9' Target

WOD 7/18/13

Rowing and Running. What a great way to recover from

a couple days of heavy lifting...

Met-Con:
1000m Row

Rest 1:1

800m Run

Rest 1:1

500m Row

Rest 1:1

400m Run

Rest 1:1

250m Row

Rest 1:1

200m Run

WOD 7/17/13

Bear Complex:

7 Sets of the Following Sequence:

Power Clean

Front Squat

Push Press

Back Squat
Push Press

Complete Five Rounds of this sequence. 

Add weight for each round and rest as needed between rounds.

Rules:
The bar may not rest on the ground once you have started your set.

The start of the clean must come from the ground.
The squat must go below parallel and the press has to be locked out.

The Squat and Press can be combined into a Thruster, but you have to

fully stand with the clean before going into your Front Squat.

There is no time component to this workout, and during a set you can

rest with the bar anywhere but on the ground.

Compare to 7/3/12

WOD 7/16/13

Dawson working on his Pull-Ups during the Burpee

Box Jump/C2B Pull-Up WOD

Strength:

5x3 Pause Front Squats 

Met-Con:

5 Rounds of
5 Pull-Ups

10 Push-Ups

15 Squats

then 15 Hang Power Snatch (115/75#)

5 Rounds of
5 Pull-Ups

10 Push-Ups

15 Squats

WOD 7/15/13

Plenty of time to work on those Double-Unders today!

Strength:
Snatch Balance 5x3

Met-Con:
2 Minutes Max Rep Double-Unders

3 Minutes Max Rep Wall-Balls (20/14#)

Rest 2 Minutes

3 Minutes Max Rep KB Swings (53/35#)

2 Minutes Max Rep Double-Unders

WOD 7/12/13

Kristen working towards a new 1RM Clean & Jerk

Strength:

Front Squats 6x5 @75%

Met-Con:

12-9-6

Clean & Jerks (185/120#)
Box Jumps (30/24)

WOD 7/11/13

KB Snatches!

Strength:
Bench Press 7x2 @80%

Met-Con:

3 Rounds for Time

100m Overhead Plate Carry (45/35#)

40 Squats

100m Overhead Plate Carry

20 KB Snatch

WOD 7/10/13

Charlotte, Shelby, and Cari working on their Power Snatch

12 Minutes to work up to a 1RM Power Snatch

Then EMOTM 7 Minutes 1 rep @ 90%

12 Minutes to work up to a 1RM Power Clean & Jerk

Then EMOTM 7 Minutes 1 Rep @ 85%

WOD 7/9/13

Bob setting up for a heavy squat.

Strength:
Squat 7x5 #75%

Met-Con:
60 Chest 2 Bar Pull-Ups

At the start of every minute perform

5 Burpee Box jumps

WOD 7/8/13

Strength:

5x1 Snatch + 3 Snatch Grip Push Press

Met-Con:
5 Rounds of

:30 Max Row for Calories
:30 Rest
:30 Max Rep KB Swings (70/53#)
:30 Rest
:30 Max Push-Ups (w/ Hand Release)

:30 Rest

WOD 7/5/13

Strength:
Front Squat 6x4 @80%

Met-Con:
AMRAP 12 Minutes
Run 200m

10 Burpees

10 Overhead Squats (95/65#)

WOD 7/4/13

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

WOD 7/3/13

Look at that Snatch!

Strength:
1RM Power Snatch

then EMOTM 5 Minutes 1 Power Snatch @90%

1RM Power Clean & Jerk

then EMOTM 5 Minutes 1 Power Clean & Jerk @85%

WOD 7/2/13

Strength:

4x5 Split Press

4x5 Pendlay Row

Met-Con:

3 Rounds of

1:00 Max Handstand Push-Ups

then

2:00 AMRAP

12 Toes-to-Bar

12 Push Press (115/75)

Rest 1:00